Comparing Nutrients in 1 kilogram Oil Roasted Sunflower Seeds VS Coconut

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Coconut	4%	80%	16%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Coconut	Recommended Dietary Allowance
Energy	204% 5920kcal	122% 3540kcal	2900kcal per day for Men 19-50 years
Fat	529% 513g	345% 335g	97g per day for Men 19-50 years
Saturated Fat	221% 70.7g	928% 297g	32g per day for Men 19-50 years
Omega 3	50.6% 0.81g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	2012% 342g	21.5% 3.66g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	176% 229g	117% 152g	130g per day for Men 19-50 years
Sugars	43% 31g	86% 62.3g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	0% 0g	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 7.4g	NA	g per day for Men 19-50 years
Sucrose	% 23.7g	NA	g per day for Men 19-50 years
Fiber	279% 106g	237% 90g	38g per day for Men 19-50 years
Protein	358% 201g	59.5% 33.3g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Coconut	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	267% 3.2mg	55% 0.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	215% 2.8mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	258% 41.3mg	33.8% 5.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1388% 69.4mg	60% 3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	609% 7.9mg	41.5% 0.54mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	585% 2340μg	65% 260μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	12.2% 11mg	36.7% 33mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2422% 363mg	16% 2.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26% 31μg	1.67% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Coconut	Recommended Dietary Allowance
Calcium	87% 870mg	14% 140mg	1000mg per day for Men 19-50 years
Copper	2004% 18mg	483% 4.35mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	535% 42.8mg	304% 24.3mg	8mg per day for Men 19-50 years
Magnesium	302% 1270mg	76% 320mg	420mg per day for Men 19-50 years
Manganese	904% 21mg	652% 15mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	1627% 11390mg	161% 1130mg	700mg per day for Men 19-50 years
Potassium	142% 4830mg	105% 3560mg	3400mg per day for Men 19-50 years
Selenium	1422% 782μg	184% 101μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	13.3% 200mg	1500mg per day for Men 19-50 years
Zinc	474% 52mg	100% 11mg	11mg per day for Men 19-50 years
Water	0.42% 15.4g	12.7% 470g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Coconut per 1 kg

Compare the macro and micronutrient content in 1 kg of Oil Roasted Sunflower Seeds versus 1 kg of Coconut to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Oil Roasted Sunflower Seeds vs Coconut:

• 1 kilogram of Oil Roasted Sunflower Seeds has 4.8 times more Vitamin B1, 14 times more Vitamin B2, 7.6 times more Vitamin B3, 23.1 times more Vitamin B5, 14.7 times more Vitamin B6, 9 times more Vitamin B9, 151.4 times more Vitamin E and 15.5 times more Vitamin K than Coconut.
• While 1 kg of Raw Coconut Meat contains 3 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• 1 kilogram of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin C
• 1 kilogram of Coconut have insufficient amounts of Vitamin B2, Vitamin E and Vitamin K
• Both Oil Roasted Sunflower Seed Kernels as well as Raw Coconut Meat have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Oil Roasted Sunflower Seeds vs Coconut:

• 1 kilogram of Oil Roasted Sunflower Seeds has 6.2 times more Calcium, 4.1 times more Copper, 1.8 times more Iron, 4 times more Magnesium, 1.4 times more Manganese, 10.1 times more Phosphorus, 1.4 times more Potassium, 7.7 times more Selenium and 4.7 times more Zinc than Coconut.
• 1 kilogram of Coconut lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oil Roasted Sunflower Seeds has 1.7 times more Energy, 1.5 times more Fat, more Omega 3, 93.5 times more Omega 6, 1.5 times more Carbohydrate and 6 times more Protein than Coconut.
• While 1 kg of Raw Coconut Meat contains 4.2 times more Saturated Fat and 2 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Coconut offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Coconut provide inadequate amounts of Omega 3